FRI 1/26/24 WOD

Warm Up - :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (35/45 lb) - :20 jump rope - 10 alternating Spiderman stretches - 10 shoulder presses (35/45 lb) - :20 jump rope - 10 front squats (35/45 lb) - :20 jump rope - 10 good mornings + vertical jump - :20 jump rope - 5 hang squat clean thrusters (35/45 lb) - 200-meter jog
10 burpee broad jumps - 200-meter jog - 5 squat clean thrusters (35/45 lb) - Build-up:  3 sets: - 3 squat clean thrusters – Build to workout load –

WOD

12 squat clean thrusters L3-115/75# L2-75/55# L1-45/35#
400-meter run L2-300m L1-200m
9 squat clean thrusters
400-meter run
6 squat clean thrusters
400-meter run

For Time

Strength – Weighted pull ups – 3-3-3-3-3-3-3 (2:00 per round)

Post WOD - 1:00 foam roll glutes/side - 1:00 child’s pose